3/21

SATURDAY

HYROX WORKOUT

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Row
2) Banded GM's
3) Alt. DB Snatches (light)

A. "Tag"
In a 30 min Window:
40 Cals (MC)
40 Wall Balls
40 Dballs over Shoulder
40 Cals (MC)
40 Alt. DB Snatches
40 Russian KB Swings

3/20

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Medball Act.
2) Medball Plank
(up on hands)
3) PVC Pass Throughs

A. In a 6 min Window:
Bench Press x 5
*Build as comfortable
immediately into...
In a 6 min Window:
Strict Press x 5
*Build as comfortable

B. 12 min AMRAP:
6 Burpee Box Jumps
12 DB Hang C & J's
18 Cal Row

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Broad Jumps
2) Plank to Pikes
3) KB Rom. DL (light)

A. EMOM x 9
:35 on/:25 off
1) Deficit Deadlifts
2) Heel Elev. Goblet Squats
3) Tall Box Jumps

B. "EMOM Mania"
(24 intervals)
:40 on/:20 off
1) 100m Run
2) Dball Power Cleans
3) DB Burpee DL's
4) Row
5) Plank Shoulder Taps
6) Goblet Cossack Squats

3/19

THURSDAY

HXBXplus

Warm Up
2 min Bike
Followed by...
Tabata x 6
w/ an empty BB...
1) Snatch High Pull
2) Hang Muscle Snatch
3) OH Squat

*Allow 7 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
1-4) Squat Snatch x 1.1
@ 60-70%
5-8) Squat Snatch x 1
@ 70-80%

B. Three Sets for Time:
15/12 Cal Bike
10 Power Cleans (135/95lbs)
*10 min TIME CAP

HXBX

Warm Up
200m Run
10 Air Squats
Followed by...
Every :90 sec, for 9 min:
:30 sec each
1) Bear Crawl + Shoulder Taps
2) Palloff Hold

A. In a 16 min Window:
10-9-8...1
BB Bench Press
*:15 sec Core (MC)

B. "King of the Hill"
In a 16 min Window:
12 Rot. Medball Slams
16 Double DB Snatches
20 Cals (MC)

3/18

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) Banded Pull-Aparts
2) Banded Muscle Snatch
3) Plank Hold
4) Static Hang
5) Scap Pull-Ups

A. In an 18 min Window:
Gymnastics Practice
Muscle-Ups
Kipping /Butterfly Pull-Ups
Chest-to-Bar's
Double Unders
Rope Climbs

B. For Time:
5-4-3-2-1 of...
Renegade Rows
(50/35lbs)
50-40-30-20-10 of...
Double Unders
*5 RR's, 50 DU's, 4 RR's, 40 DU's, etc
*12 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Kang Squats
2) DB Rom. DL (light)
3) Cossack Squats
4) OH Plate Hold
5) Plate Hold
(fingertips)

A. In a 12 min Window:
Four Sets (minimum)
Sumo DL High Pulls x 8
BB Strict Press x 12
Curtsy Lunges x 16

"Point Break"
In an 18 min Window:
12 Lat. Jumps Over Bar
12 Deadlifts
12 Push-Ups
12 Squat Jumps
*40 Cals at the top of every 6 min

3/17

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Back Squat
3) Squat Hold (at bottom)

A. In a 16 min Window:
Three Sets of:
8 Back Squats @ 65+%
*Includes Warm Up Time

B. Four Rounds for Time:
400m Run
50ft DB Walking Lunges
(50/35lbs; Farmers Hold)
500m Row
15 DB Front Squats
*25 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Plank to Pikes
4) Scap Push-Ups
5) Cobra Pose

A. In an 8 min Window:
Three Sets (minimum)
DB Bent Over Row x 8
DB Hammer Curls x 10
Banded Face Pulls x 12
immediately into...
Six Rounds of:
:20 on/:15 off
1) Mountain Climbers
2) Toes to Post
3) SL V-Ups

B. "EMOM Mania"
(16 Intervals)
:40 on/:20 off
1) Bike
2) DB/BB Power Cleans
3) Bike
4) Hollow Pulses

3/16

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
10 Bird Dogs
5 KB Windmills (each)
20 Plank Shoulder Taps
*Allow 8 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
2 Power Jerks @ 70+%
immediately into...
Every 2 min, for 3 Sets:
8 Power Jerks @ 45-55%

B. Every 3 min, for 5 Sets:
200ft Shuttle Run
10 DB Floor Press (50/35lbs)
200ft Shuttle Run
10 Pull-Ups
*Record all 5 times

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Kang Squat
2) Superman Hold
3) Hollow Hold

A. In a 12 min Window:
Establish a heavy set of 3...
Back Squat

B. "Tag"
In a 20 min Window:
5 Burpee Box Jumps
10 Single DB Step-Ups
20 Alt. DB Snatches
200m Run

3/14

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) KB Farmers Hold
2) Med ball Thrusters
3) Static Hang

A. 40 min AMRAP:
In teams of 2...
400m Run (together)
200m Farmers Carry
30 Russian Swings
20 Wall Balls
10 Bar Muscle-Ups
[scale= 20 Pull-Ups]
*Split reps up however you'd like

HXBX

Warm Up
400m Run (together)
w/ Medball
Followed by...
Two Rounds of:
w/ a partner...
10 Medball Rot. Tosses
10 Medball Thrusters
10 Step-Overs
(10 each)

A. "Tag"
In a 30 min Window:
200m Run
(w/ medball)
50 Wall Balls
50 Medball Step-Overs
50 Medball Rot. Slams
50 Medball Sit-Ups
*run together, but only 1 partner holding MB/split 50 reps however you'd like

3/13

FRIDAY

HXBXplus

CrossFit Open
"26.3"

HXBX

Warm Up
Tabata x 10
1) BB Rom. DL
2) BB Front Squats
3) Banded Squats
4) Banded Monster Walk
5) Banded Hip Bridges

A. In a 16 min Window:
10-9-8...1
Deadlift
*5 sec iso hold at top of last rep

B. "Point Break"
In a 16 min Window:
16 Wall Balls
16 Single DB Step-Ups
16 Box Jumps
16 Russian KB Swings
*16 Cals at the top of of every 4 min

3/12

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
10 Cal Row
15 Empty BB GM's
25 Single Unders

A. In a 16 min Window:
Five Sets of:
3 Deadlifts @ 65+%
+
3 Tall Box Jumps
*Includes Warm Up Time

B. For Max Distance:
15 min Max Meter Row
*200m Run at the top of every 5 min including beginning of workout

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) HR Push-Ups
3) Static Hang

A. In a 15 min Window:
10-9-8...1
BB Rev. Grip BOR
*10 SL V-Ups between each

B. "Level Up"
In a 16 min Window:
200m Run
10 Rot. Medball Slams
10 SA Hang C &J's
10 Ab-Mat Sit-Ups
*Add 2 reps to all three mvnts

3/11

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Cal Bike
10 Alt. Cossack Squats
10 Goblet Hold GM's
:15 sec Nose to Wall Hold

A. 9 min AMRAP:
3 Wall Walks
9 Toes to Bar
30 DU's
immediately into...
For Time:
50 Wall Balls (20/14lbs)
*13 minute mark TIME CAP
(4 min TIME CAP)

B. EMOM x 15
1) 12 SA DB Row (right)
2) 12 SA DB Row (left)
3) 15 Box Dips
4) 10 Ring Rows
5) Rest

HXBX

Warm Up
Group 1)
Bike x 2:30 min
Group 2)
2:30 min AMRAP:
3 Inchworms
6 Rev. Lunges
9 Squat Jumps

A. "EMOM Mania"
(30 Intervals)
:40 on/:20 off
1) Bike
2) Banded Goblet Squats
3) Banded Sumo DL
4) Bike
5) Plate G2O
6) Down Ups

3/10

TUESDAY

HXBXplus

Warm Up
2 min Bike
Followed by...
Two Sets of:
:30 sec of...
Wall Sit
Goblet Squats
Double FR KB Carry

A. In an 18 min Window:
Eight Sets of:
2 Front Squats @ 60+%
*Build based on quality and establish a heavy double

B. Every 4 min, for 3 Sets:
5 Clean & Jerks (95/65lbs)
10/7 Cal Bike
5 Clean & Jerks

HXBX

Warm Up
Tabata x 8
1) Plank Hold
2) Plank Shoulder Taps
3) Hollow Hold
4) Mountain Climbers

A. EMOM x 12
:35 on/:25 off
1) DB Flys
2) Hollow Rocks
3) Tempo Deficit PU's
*Slow as possible on descent
4) Knee Tucks
(on floor)

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 DB Floor Press
10 Leg Pulses
10 Box Dips
*Add 2 reps to all mvnts

3/9

MONDAY

HXBXplus

Warm Up
Three Sets of:
15 Banded Face Pulls
5 KB Windmills (each side)
20 Plank Shoulder Taps

A. In 15 min Window:
Three Sets of:
8 Strict Press @ 65-75%
Followed by...
One Set of:
10 Push Press @ heaviest set of SP
*Includes Warm Up Time

B. Every 3 min, for 5 Sets:
10 DB Floor Press (50/35lbs)
5 Bar Muscle-Ups
[Scale = 10 Pull-Ups]
5 Cal Row
Goal < 2:30

HXBX

Warm Up
Tabata x 10
1) BB Rom. DL
2) BB Front Squats
3) Banded Squats
4) Banded Monster Walk
5) Banded Hip Bridges

A. In a 16 min Window:
10-9-8...1
Back Squats
*5 Box Jumps between

B. "Tag"
In a 20 min Window:
10 Dball Step-Ups
5 Dball Box Jump Overs
10 Dballs over Shoulder
5 DB Devil's Press
10 Cals (MC)
5 DB Clusters

3/7

SATURDAY

HXBXplus

Warm Up
8 min AMRAP:
10 Cal Row or Bike
5 Burpees
10 Air Squats
5 Push-Ups
10 Alt. Rev. Lunges
5 Leg Pulses

A. For Time:
In teams of 2...
800m Run
(complete in 200m intervals)
60 Toes to Bar
50 Bar Facing Burpees
40 Shoulder to OH
(115/85lbs)
800m Run
40 Shoulder to OH
50 Bar Facing Burpees
60 Toes to Bar
800m Run
*35 min TIME CAP
[Re-test 09/20/25]

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squat
2) Hip Bridges
3) Plank to Pikes

A. "Tag"
In a 30 min Window:
1200m Run (Buy-In)
(200m Intervals)
800m Farmers Carry
(50m intervals)
80 Single DB Step-Ups
80 Cals (MC)
80 Down Ups

3/6

FRIDAY

HXBXplus

"CrossFit Open"

26.2

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) BW Rev. Lunges
3) Plank Hold
4) Kang Squats
5) High Knees

A. EMOM x 12
:35 on/:25 off
1) Curtsy Lunges
2) Hollow Pulses
3) BB GM's
4) Banded Monster Walk

B. "Point Break"
In a 16 min Window:
10 Single DB Rom. DL
20 Alt. DB Hang C&J's
10 Cals (MC)
20 Air Squats
*:45 sec Plank Hold at the top of every 4 min

3/5

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
3 Windmills (each arm)
10 Goblet Hold Cossack Squats
10 Empty BB OH Squats

A. EMOM x 3
Muscle Snatch
+
Hang Power Snatch
+
Snatch Balance
*Keep it light
immedisately into...
Every :90 sec, 6 Sets of:
Squat Snatch
1-3) 1.1 @ 55-65%
4-6) 1 @ 65-75%

B. Three Sets of:
3 min on/1 min off
200m Run
Max Cal Row in remaining time
*One score of Max Cals

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Arm Circles
2) Medball Plank
(up on hands)
3) PVC Pass Throughs

A. In a 6 min Window:
Strict Press x 5
*Build as comfortable
immediately into...
In a 6 min Window:
Push Press x 5
*Build as comfortable

B. "Tag"
In a 20 min Window:
100 SU's
80 BW Step-Ups
60 Ab-Mat Sit-Ups
40 Pull-Ups
20 Push-Ups
*Split reps however you like

3/4

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
15 Banded Lat Pull Downs
20 Alt. Plank Shoulder Taps
10 Scap Pull-Ups

A. EMOM x 15
1) 10-12 Pull-Ups
2) 12-15 Ring Rows
3) :30 sec Nose to Wall HS Hold
4) 10-12 Dips
5) Rest

B. EMOM x 12
1) 15/12 Cal Row
2) 12-16 Alt. DB Hang C & J's
(50/35lbs)
3) 200ft Shuttle Run
(25ft increments)
4) 50ft DB Front Rack Lunges
(50/35lbs)
immediately into...
One Round for Time:
15/12 Cal Row
16 Alt. DB Hang C & J's
(50/35lbs)
200ft Shuttle Run
(25ft increments)
50ft DB Front Rack Lunges
(50/35lbs)
*6 min TIME CAP

HXBX

Warm Up
Tabata x 12
w/ an empty BB...
1) Lat. Burpees over Bar
2) Rom. DL
3) Front Squat
4) GM's
5) BW Alt. Rev. Lunges
6) Plank Hold

A. In a 6 min Window:
Tempo Deadlift x 5
@ 4 up/4 down
immediately into...
In a 6 min Window:
Deadlift x 5
(no tempo)

B. "Level Up"
In a 12 min Window:
8 Cals (MC)
8 Burpee Box Jumps
*Add two reps to both mvnts every round

C. "Pipeline"

3/3

TUESDAY

HXBXplus

Warm Up
Three Sets of:
:30 sec Wall Sit
:30 sec of Banded GM's
:15 sec of Jumping Air Squats

A. In an 18 min Window:
Three Sets of:
10 Back Squats @ 60+%
*Includes Warm Up Time

B. 12 min AMRAP:
15 Wall Balls (20/14lbs)
10 Toes to Bar
5 Deadlifts (185/125lbs)
Goal < 5+ Rounds

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(up on hands)
2) HR Push-Ups
3) Plank to Pikes

A. In a 12 min Window:
10-9-8...1
DB Floor Press
*5 Banded Tricep Ext. between
immediately into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Bicycles
3) SL Sit-Ups

B. "Tag"
In a 20 min Window:
6 DB Deadlifts
8 DB Push Press
10 DB Power Cleans
12 Wall Balls
200m Run

3/2

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Strict Press
2) Push Press
3) Power Jerk

*Allow 6-7 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
3 Power Jerks @ 70+%
immediately into...
Every 2 min, for 3 Sets:
12 Power Jerks @ 45-50%

B. 16 min AMRAP:
5 Wall Walks
200m Run
15 Box Dips
200m Run
75 DU's
200m Run

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 min AMRAP:
3 Inchworms
5 Burpees
7 Air Squats

A. In a 15 min Window:
5-4-3-2-1
Front Squats
*Build as comfortable
immediately into...
5-4-3-2-1
Back Squats
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Alt. DB Snatches
12 Goblet Squats
14 SA Squat Cleans
16 Cals (MC)

2/28

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Med ball Thrusters
2) Single DB Rom. DL
3) HR Push-Ups

A. 12 min AMRAP:
In teams of 2...
2000m Row
Max Wall Balls in remaining time
(20/14lbs)
-2 min rest-
12min AMRAP:
1600m Run
(split in 200m intervals)
Max Alt. DB Snatches in remaining time
(50/35lbs)
-2 min rest-
12 min AMRAP:
150 Cal Bike
Max Push-Ups in remaining time

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Hollow Hold
2) Inchworms
3) Cossack Squats

A. "Tag"
In a 35 minute Window:
90 Cals (MC)
80 KB Sumo DL
70 Air Squats
60 DB Floor Press
50 Box Jumps
40 KB Rev. Lunges
(Goblet Hold)
30 KB Russian Swings
20 Burpees to Bar
100m Run

2/27

FRIDAY

HXBXplus

“CrossFit Open “

26.1

TBD

HXBX

Warm Up
Tabata x 8
1) DB Rom. DL
2) DB Goblet Squat
3) DB Kang Squat
4) Hollow Hold

A. In a 15 min Window:
10-9-8...1
Back Squats
*5 Squat Jumps between

B. "Level Up"
In an 8 min Window:
200m Run
5 DB Burpee Deadlifts
*Add one rep to Burpee DL each round
-3 min rest-
In an 8 min Window:
8 Cal Bike
8 Goblet Squats
*Add two reps to both mvnts each round